Concept2 Forum

I got a lecture from my doctor about ageing- he emphasized the need to include strength training in my workout. Will I get the necessary strength training using the rower?

You could get good strength training by using the Concept2.

You could use it in a highly unorthodox way by doing Heavy 10's type workouts. That type of workout is detailed on the Rower's World website under articles by Dr. Stephen Seilor. This workout type involves max pressure at very, very low stroke rates.

Or you could use the rower in a more conventional way as an aerobic machine and work at relatively high pressures and relatively low stroke rates. If you do high watt to stroke rate ratios for extended periods, you will build muscle while also getting aerobically fit.

Strength is most useful considered over units of time, i.e. power and performance over distance.

Consider for example if a man weighs 400 pounds and can lift a weight one time (get off the couch if he's lucky), but is not able to hike 5 miles up hills then he is not really very strong at all but is weak. Also there are not that many 80 year olds around who are 400 pounds and none of any age who are healthy.

Ed Whitlock is an example of someone who is very strong and healthy for his age. With is 2:54, he is the only man who has run under 3 hours for a marathon at age 70 or above. He is done it 3 times and, now at age 75, will be aiming to do it again this fall. He ran an 18:45 for the 5k last weekend.

Most people age 75 are fortunate if they can still move around.

As athletes we have the opportunity to make much more of our physical capabilties.

I disagree with the power 10's mentioned by Jim, and would aim for time on the rowing machine. The higher your rating, usually the faster you can go and more power. So just pick the ratings that comfortably give you the faster times on the monitor. The faster times, for your effort, not only give you more strength and power over distance, but result in injury free rowing and more enjoyment from the exercise.

I also highly recommend walking over hills as being about the best exercise you can do, especially for your legs.

Are you already rowing a lot now or are you thinking of starting to row? I am not sure about the quality of the research on whether, or how much, rowing actually counts as a "weight bearing" exercise for purpose of delaying/preventing bone loss. But I do remember seeing some info on that in the past, mainly about Soviet cosmonauts. I would guess it has limited effect.

Rowing is great overall exercise, but I don't think it is a substitute for weight training. If you need strength training, particularly to delay bone loss in aging, you probably should incorporate some weight training in addition to your rowing.

Ask your doctor to invest in a c2 and get back to you on the results of his own personal study perhaps we will all gain from the doctor's experience. Or just ask your doctor to investigate rowing as an exercise. I challenged my doctor to learn to row. Great to see him as a person reduced to mumbles and pauses.


If you are looking for a choice is row or not to row, by all means row row row.

Thank you for your replies- I have been using my rower off and on for a few years. I row about an hour, not remotely at a fast pace- about 2:35 or 2:40, I think. I don't know if I'm using my machine wisely. What is the difference between the kind of strength I use to row and the kind I use to lift a weight. How are they different in preventing bone loss as we age? Thank you!

Here's a link to info about osteoporosis and rowing: http://www.concept2.com/05/rower/womenw ... orosis.asp
though I might guess that your doctor was referring to the loss of muscle mass that frequently occurs with aging, probably due to decreased use of muscles in a heavy-load bearing mode. Controlled, high resistance intervals on the erg might help, but a typical strength training regimen is probably going to be more beneficial. "Use it or lose it" is probably very true in this case.......C2JonW